Target muscle

Rhomboids Exercises

Browse 159 exercises that target the rhomboids. Each movement includes step-by-step setup, execution, form cues, and progressions.

Page 2 of 4 · 159 total

Cable Standing Face Pull With Rope
Intermediate · rhomboids and trapezius
- Back
- Shoulders
Cable Standing Rear Delt Row
Intermediate · deltoids and rhomboids
- Back
- Shoulders
Cable Standing Row
Beginner · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Cable Standing Single Delt Row
Intermediate · rhomboids and trapezius
- Back
- Shoulders
- Upper arms
Cable Twisting Pull
Intermediate · lats and rhomboids
- Back
- Shoulders
- Waist
Close-Grip Chin-Up
Intermediate · biceps, lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Bent Over Alternate Rear Delt Fly
Intermediate · deltoids and rhomboids
- Back
- Shoulders
- Upper legs
Dumbbell Bent Over Reverse Raise Skier
Intermediate · erector spinae, lats, and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Bent Over Row Against Wall
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Bent Over Scapula Row
Intermediate · lats and rhomboids
- Back
- Shoulders
- Upper arms
Dumbbell Bent Over Wide Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Bent Over Y Raise
Intermediate · rhomboids and trapezius
- Back
- Shoulders
Dumbbell Hammer Grip Incline Bench Two Arm Row
Intermediate · lats and rhomboids
- Back
- Shoulders
- Upper arms
Dumbbell Incline Alternate Reverse Fly
Intermediate · rhomboids and trapezius
- Shoulders
Dumbbell Incline Rear Lateral Raise
Intermediate · deltoids, rhomboids, and trapezius
- Back
- Shoulders
Dumbbell Incline Row
Intermediate · lats and rhomboids
- Back
- Shoulders
- Upper arms
Dumbbell Lying Rear Delt Row
Intermediate · deltoids, lats, and rhomboids
- Back
- Shoulders
- Upper arms
Dumbbell One Arm Reverse Fly With Support
Intermediate · deltoids, rhomboids, and trapezius
- Back
- Shoulders
Dumbbell Rear Delt Row
Intermediate · deltoids, lats, and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Rear Fly
Beginner · deltoids, rhomboids, and trapezius
- Back
- Shoulders
Dumbbell Rear Lateral Raise
Intermediate · deltoids, rhomboids, and trapezius
- Back
- Shoulders
Dumbbell Renegade Row On Stability Ball
Advanced · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Reverse Fly
Intermediate · rhomboids and trapezius
- Back
Dumbbell Reverse Grip Incline Bench Two Arm Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Row With Chest Supported
Intermediate · lats, rhomboids, and trapezius
- Back
Dumbbell Seated Bent Over Rear Delt Row
Intermediate · lats and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Split Stance Bent Over Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
Dumbbell Standing Prone Y Raise
Intermediate · rhomboids and trapezius
- Back
- Shoulders
Dumbbell Unilateral Scapula Raise
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Waist
Elbows Back Stretch
Beginner · lats, rhomboids, and trapezius
- Back
- Shoulders
Floor T Raise
Beginner · deltoids, lats, and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Front Lever
Advanced · biceps, erector spinae, lats, and rhomboids
- Back
- Lower legs
- Shoulders
- Upper arms
- Waist
Hammer Grip Pull-Up On Dip Cage
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Inverted Row
Beginner · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Inverted Row With Bent Knee Between Chairs
Beginner · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Kettlebell Incline Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Kettlebell Lying Rear Delt Row
Intermediate · lats and rhomboids
- Back
- Shoulders
- Upper arms
Kettlebell Rear Delt Row
Beginner · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Kettlebell Rear Fly
Intermediate · deltoids and rhomboids
- Back
- Shoulders
- Upper arms
Kettlebell Two Arm Row
Intermediate · lats, rhomboids, and trapezius
- Back
Kneeling Back Rotation
Beginner · lats, obliques, rhomboids, and trapezius
- Back
- Lower arms
- Shoulders
- Upper arms
- Waist
Kneeling Thoracic Rotation
Intermediate · erector spinae, lats, obliques, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Kneeling Upper Back Rotation Shoulder Touch
Beginner · erector spinae, obliques, rhomboids, and trapezius
- Back
- Shoulders
- Waist
L Pull-Up
Advanced · biceps, lats, and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
L Sit Pull Up
Advanced · lats, rhomboids, and trapezius
- Back
- Shoulders
- Waist
Landmine 180
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Waist
Lever Bent Over Row Plate Loaded
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Lever Bent Over Single Arm Neutral Grip Row With Chest Support
Intermediate · lats and rhomboids
- Back
- Shoulders
- Upper arms
- Waist

← Browse the full exercise library

Cable Standing Face Pull With Rope

Cable Standing Rear Delt Row

Cable Standing Row

Cable Standing Single Delt Row

Cable Twisting Pull

Close-Grip Chin-Up

Dumbbell Bent Over Alternate Rear Delt Fly

Dumbbell Bent Over Reverse Raise Skier

Dumbbell Bent Over Row Against Wall

Dumbbell Bent Over Scapula Row

Dumbbell Bent Over Wide Row

Dumbbell Bent Over Y Raise

Dumbbell Hammer Grip Incline Bench Two Arm Row

Dumbbell Incline Alternate Reverse Fly

Dumbbell Incline Rear Lateral Raise

Dumbbell Incline Row

Dumbbell Lying Rear Delt Row

Dumbbell One Arm Reverse Fly With Support

Dumbbell Rear Delt Row

Dumbbell Rear Fly

Dumbbell Rear Lateral Raise

Dumbbell Renegade Row On Stability Ball

Dumbbell Reverse Fly

Dumbbell Reverse Grip Incline Bench Two Arm Row

Dumbbell Row With Chest Supported

Dumbbell Seated Bent Over Rear Delt Row

Dumbbell Split Stance Bent Over Row

Dumbbell Standing Prone Y Raise

Dumbbell Unilateral Scapula Raise

Elbows Back Stretch

Floor T Raise

Front Lever

Hammer Grip Pull-Up On Dip Cage

Inverted Row

Inverted Row With Bent Knee Between Chairs

Kettlebell Incline Row

Kettlebell Lying Rear Delt Row

Kettlebell Rear Delt Row

Kettlebell Rear Fly

Kettlebell Two Arm Row

Kneeling Back Rotation

Kneeling Thoracic Rotation

Kneeling Upper Back Rotation Shoulder Touch

L Pull-Up

L Sit Pull Up

Landmine 180

Lever Bent Over Row Plate Loaded

Lever Bent Over Single Arm Neutral Grip Row With Chest Support

Cable Standing Face Pull With Rope

Cable Standing Rear Delt Row

Cable Standing Row

Cable Standing Single Delt Row

Cable Twisting Pull

Close-Grip Chin-Up

Dumbbell Bent Over Alternate Rear Delt Fly

Dumbbell Bent Over Reverse Raise Skier

Dumbbell Bent Over Row Against Wall

Dumbbell Bent Over Scapula Row

Dumbbell Bent Over Wide Row

Dumbbell Bent Over Y Raise

Dumbbell Hammer Grip Incline Bench Two Arm Row

Dumbbell Incline Alternate Reverse Fly

Dumbbell Incline Rear Lateral Raise

Dumbbell Incline Row

Dumbbell Lying Rear Delt Row

Dumbbell One Arm Reverse Fly With Support

Dumbbell Rear Delt Row

Dumbbell Rear Fly

Dumbbell Rear Lateral Raise

Dumbbell Renegade Row On Stability Ball

Dumbbell Reverse Fly

Dumbbell Reverse Grip Incline Bench Two Arm Row

Dumbbell Row With Chest Supported

Dumbbell Seated Bent Over Rear Delt Row

Dumbbell Split Stance Bent Over Row

Dumbbell Standing Prone Y Raise

Dumbbell Unilateral Scapula Raise

Elbows Back Stretch

Floor T Raise

Front Lever